How to perform Leverage Machine High Row with proper form
Setup
- Adjust Seat Height: Ensure the seat is adjusted so that your arms can reach the handles comfortably without strain.
- Select Weight: Choose an appropriate weight on the machine.
Starting Position
- Sit Down: Sit with your back against the pad, feet flat on the ground.
- Grip Handles: Grasp the handles with a neutral grip (palms facing each other) or an overhand grip (palms facing down).
- Position Arms: Hold your arms extended while keeping a slight bend in your elbows.
Execution
- Engage Core: Tighten your core muscles to stabilize your torso.
- Pull Handles: Drive your elbows back while pulling the handles towards your upper abdomen or chest.
- Maintain Posture: Keep your chest up and shoulders down and back throughout the movement.
- Squeeze: At the end of the movement, squeeze your shoulder blades together.
Return
- Control Movement: Slowly extend your arms back to the starting position, maintaining control without letting the weights rest completely.
- Avoid Locking Elbows: Ensure that your elbows don't lock out fully at the bottom; keep a slight bend.
Tips
- Breathing: Inhale during the controlled return phase; exhale when pulling the handles.
- Focus on Muscle: Concentrate on using your back muscles rather than your arms.
- Avoid Momentum: Ensure all movements are smooth and controlled, avoiding any swinging motions.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms